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“21-15-9???”

“Anything That Left You Flat On Your Back… Looking Up @ The Sky… Uh… Asking ‘What The Fuck Just Happened To Me?’ Deserved A Female’s Name…”

Coach Greg Glassman

For Reps of 21-15-9…

What In The World Do These Numbers Mean?!?!

Heard Many Stories…

No Clue On What’s True Or The Science Behind It… All I Know That It Adds Up To 45 Reps Of Pain…

But This Is How CrossFit Founder Coach Greg Glassman Came Up With This Rep Scheme & Invented Probably The Most Popular/Horrible “Girl WOD” In The CrossFit Community…

If You Don’t Watch It All… At Least Check Out The 5 Min 16 Secs Mark…

True Story… When I Took My CrossFit Level 1 Certification… I Signed In… Took A Seat… Waited For The Class To Begin… Then, Out Come All The Instructors Setting Up 4 Barbells… 2 With 95lbs & 2 With 65lbs… Right Next To The Pull Up Bars… Jason Khalipa Comes Out & Says…

“Good Morning Everyone… How’s Everybody Doing This Today? Everyone Get Their Coffee? Yes? Good… My Name Is Jason & I’ll Be One Of Your Coaches Over These Next 2 Days… I’ll Introduce The Rest Of The Coaches Shortly… But First… Our Coaching Staff Is Going To Walk Around & Pick 2 Guys & 2 Girls To Start Off The Weekend With A Little Work Out… Some Of You Might Know Of It… It Begins With 21 Thrusters, Which Is A Front Squat With A Follow Through Press… Then 21 Pull Ups… Then 15 Thrusters… Then 15 Pull Ups… Then 9 Thrusters & Finally Finishes With 9 Pull Ups… Some Of You Might Know Of This Work Out As… FRAN!!!”

Everyone… Me Included Got Scared SHITLESS!!! I’m Talking Like… We All Wanted To Run Out Of Their Box & Hide In Our Cars Until FRAN Was Over…

The Coaches Are Walking Around Like Drill Instructors… Eyeballing Everyone… Trying To Pick 4 Students Out… I’m Trying To Act All Cool… But Really I Was Just Thinking “What The Fuck?!?!”

I Didn’t Get Picked… But The 4 That Did Started To Do Some Air Squats… Some Arm Circles… Some Jump Roping… Some Jogging… Etc Etc….

And Then Jason Khalipa Says…

“Alright… Everybody To Your Barbell… 3…2…1… Just Kidding!!!”

Everyone In That Box Just Gave A Big Sigh Of Relief & Laughed…

Your Mind Works In Mysterious Ways…

Anyways… Just A Little Story On How You Can MindFuck Yourself…

Onto Saturday…

This Week… We Did A Lot Of Running & A Lot Of This “Magical 21-15-9” Rep Scheme…

I Promise… No Running Next Week…Except For Maybe The Warm Ups & No Promises On Friday…

I Got A Nice Little (Long) WOD For Friday…

Remember… I Hear Everything…

Come In Next Friday Knowing The Weight/Movements/MODs You Used This Past Week…

ALRIGHT… HERE WE GO!!!

MOBility: 7AM & 11AM

Olympic Lifting: 8AM

GRID WOD: 10AM.. 21-15-9?!?!?!

3…2…1…GO!!!

Mando

“If A Hurricane That Wrecks Havoc On A Whole Town Can Be Called Fran… So Can A WorkOut…”